Maintaining healthy eyesight is a crucial factor in enjoying the beauty of life. Although in today’s modern world, eye health is most affected due to digital eye strain, poor nutrition, and vitamin deficiency. Unfortunately, eye health cannot be improved naturally, and there is no way to change a refractive error, such as myopia, hyperopia, astigmatism, or presbyopia. These types of visual conditions can be treated with glasses, contact lenses, or refractive surgery.
Eye health can be maintained through a balance of nutrients and foods that can be incorporated in the dayto-day diet. Foods that have an impact on our eye health include:
Amla: Indian gooseberry is not only rich in vitamin C but has ample of vitamin A, which is essential for a healthy retina. It also lowers the risk of developing age related macular degeneration. It is also effective in protecting the eye from conjunctivitis.
Citrus fruits (oranges, kiwis, strawberries, and grapefruit): The antioxidants in citrus fruits help fight free radicals and also prevent the development of cataract.
Spinach: Lutein and zeaxanthin in spinach have antioxidant properties and improve pigment density in the macula. This pigment protects the cells in the macular area by absorbing excess blue and ultraviolet light and neutralising free radicals.
Beans and legumes: The zinc in these legumes has retinal protective effects and prevents the formation of cataracts.
Nuts (almonds, walnuts): These are rich in vitamin A, which is yet another essential vitamin vital for eyes. It is beneficial for the regular functioning of the eyes and also prevents the formation of cataracts, dry eye syndrome, and age-related macular degeneration.
Salmon: Oily fishes are rich in omega-3 fatty acids. Omega 3 has protective effects, helps avoid dry eyes, and prevents age related macular degeneration.
Carrots: Carrots are a rich source of beta-carotene and lutein, which are antioxidants that can help prevent eye damage caused by free radicals.
Vital organs like your eyes don’t get an off day, so they stand to benefit greatly from an extra nutrient boost. Diet plays a vital role in preventing further damages, but it is important that one takes extra care such as avoid using gadgets before bed or in the dark, as it leads to eye strain. Taking breaks in between staring at the computer screen and performing a few eye exercises is also recommended.
Dr Anish Desai is MD, Clinical Pharmacologist and Nutraceutical Physician, Founder and CEO IntelliMed Healthcare Solution.